Perform like a pro

Supplement smarter by taking the right products at the right time

To fill any nutritional gaps in your diet it can make sense to take a multivitamin or other general health supplements, such as omega 3 fish oil, with one of your main daily meals to aid absorption. However, when it comes to sports nutrition supplements such as creatine, you need to time your intake just right to get the maximum performance and physique benefits. Creatine – which is proven to increase muscle size and strength with a daily dose of 5g – should be taken just after your workout, not before, according to new research from the Journal Of The

International Society Of Sports Nutrition. It found that post-workout consumption of creatine, in a whey protein shake with some added carbs, increases the amount of the compound that goes to your muscles, and that’s where you need it to be to aid the recovery process and add muscular size and strength faster.